Brian Dean said...Can anyone tell me when the DL tempo 12X1 begins? Does it begin with the load on the floor? up for 1 sec, pause 2 at the top, explode down, pause at the bottom? Or, does it begin with the load at the thighs with a 1 sec down, 2 sec pause, explode up, and 1 second pause at the top? The second seems to make more sense but I just want to make sure.

A: 150#, actually felt rather light. Going to get a real 1RM soon, did original on smith in PM on vacationB: 315#, on tempo. First set felt heavy, next two felt light and explosiveC1: 5,5,4*C2: Done on back ext machine with 10# plate, then 25# plate x 2

2 sets of 7 HPC light and explosive @ 95#,115#97% on Airdyne, 13,23. Dunno how it hit 13 but for sure wasn't going that slow.

Here is the video for yesterdays tester. Usually posting a video is pretty easy, but for some reason this one fought me all the way. I'm not sure when I lost the end of the workout but it is gone, I only caught a few of the pistols in the second set of 30. This is my first attempt at using a video editor and I may have chopped it out by accident.

B. 185#, 135#, 135#- I should have clarified on these before I did them, 80% of what? DL, Clean, or 80% of how I'm feeling today? - 185# felt good, then reset thinking % of clean not DL, WAY more explosive, still got some good work done

Notes: Video of 10 ring HSPU was started late, I'm on my way down from my first rep at the beginning. It was the 3rd set of C1. Video of yesterdays test loaded funny on vimeo, can still see depth and things but hard to watch. Video wouldn't upload on youtube because it was over 15 minutes. Bicep very sore after the 40 CTB yesterday...slowed me down quite a bit.

PTS - I have the same problem you do except it's my left knee that is bad.

A: 45# Felt crazy light as the bar should but that is 60% for my little baby triceps.

B: 175,185,195...tempo was tricky for me to remember at first and I didn't realize until now that I NEVER use a clean grip when I DL.Back felt good though.

C: Tried ring HSPU, almost got one couldn't lock it out totally. So I did them on the parallettes with the green band attached to me, I always feel like I'm skydiving all riged up like that. The defecit really made a big difference I might try to do more like that to get better at my strict because continually kipping them will not help that....anyways got 5,7,3

while coaching did mainsite (that's what we use at our gym right now). got 126lb pull-up with reverse grip. did a few ghr's.

A. 195. really wanted to go heavy but stuck with the percentage and explosivenessB. 365, 415, 415. felt good. havent done heavy deadlifts in over a month till today. when i say heavy i mean more than normal metcon weight. felt good. first tempo dl's. C. 11, 11, 8. Abmat 1" below ring depth. head to abmat. D. Did a few at work but did rest of workout at home and didnt have a ghd. also glutes are in knots from something still. just rested 3 min between rhspu amraps.

Someone stole my stopwatch mid workout and it put a damper on the workout. When asking around if someone picked it up, I was hoping to see it hanging out of their pocket. Wow, that got under my skin today. Oh well, I'll let karma do it's thing.

16:16...re-did 2 sets of sq. cleans (rds 5&6. both on rep 4) and 1 set of hspu (came off wall)

No rest

Part 2: (cut to 15 min)

Subbed 7.5 min on rower & 7.5 min on airdyne

Notes: had a hell of time warming up tonight. Felt gassed throughout wod. forgot rule about not resting bar on thighs during sq. cleans. Twice I rested it on my thighs on 4th rep. Don't know what I was thinking. Remembered I couldn't do that, yelled f&$k loudly and re-did reps (was alone in my buddy's gym...phew!) Sq. clean re-dos really took it out of me. Great wod. Harder than it looked.

A. 145 all 8B. 300lbs all 3C. 0,0,0 on all ring HSPU (question. I started with head on the ground, couldn't get extended today and stuck midway, should I start with arms extended?)D. Subbed 95lb good mornings for gh

HeavyEvy: Heh, yeah, I find it ironic I train with a bunch of Canadians now and started watching it probably close to 14 years ago. I guy I used to work with was a splitting image of Red. It's on public television over here.

A. 135B. 25510 minutes of ring HSPU. First time trying these, I wasn't able to get any...I think I was starting too far in the hole. C1. 1, 1, 1 (45 + 15 plates...I think I was more or less finished from the ring HSPU practiceC2. Complete